For years, vegetarian diets have been touted as a near-universal model of health and longevity. Less cardiovascular disease, less inflammation, better life expectancy: the benefits are well documented. But a recent Chinese study qualifies this discourse, highlighting an often forgotten reality: aging changes the rules of the nutritional game.
A large study carried out among older people
Researchers from Fudan University in Shanghai analyzed data from 5,203 people aged 80 and over, followed for almost twenty years. None of the participants initially suffered from serious illnesses such as cancer, diabetes or cardiovascular pathologies.
Of these, around 80% ate meat, while 20% followed a vegetarian, pesco-vegetarian or vegan diet. At the end of the follow-up, 1,459 people had reached the age of 100, while the others had died before then.
The researchers then compared their eating habits to understand whether diet played a role in this exceptional longevity.
Meat and longevity: a benefit… under conditions
First lesson: meat consumers were generally more likely to reach 100 years of age. But, and this is a crucial point, this advantage was only significant in underweight people, that is to say with a BMI less than 18.5.
Among lean vegetarians, around 24% reached the age of 100, compared to almost 30% among meat eaters with the same profile, with an even greater benefit among those who ate meat daily. On the other hand, when the weight was normal or high, this difference disappeared.
Another important observation: regardless of diet, people who consumed a lot of vegetables, cereals and legumes lived longer on average. The key would therefore not be the meat alone, but the overall balance.
Why meat can become useful as it ages
For Julie Boët, nutritionist, these results are far from surprising. “As we age, nutritional needs change profoundly“, she explains. “Appetite decreases, digestive capacities change, and the issues become very concrete: muscle loss, malnutrition, fractures, loss of autonomy.”
On paper, a vegetarian or vegan diet can be perfectly balanced. But in practice, among seniors, it requires great vigilance and rigorous organization. However, fatigue, isolation or digestive disorders often make it more difficult to reach the recommended intakes.
“Conversely, the omnivorous diet offers high nutrient density in small portions, a valuable advantage when quantities consumed decrease.”
Protein, muscles and autonomy: an inseparable trio
Protein plays a central role in maintaining muscle mass, strength, immunity and bone strength.
Animal proteins, meat, eggs, fish, have excellent biological quality. They contain all the essential amino acids, in proportions well adapted to human needs, and are generally better assimilated by the elderly body.
“Meat also provides heme iron, much better absorbed than iron of plant origin, as well as vitamin B12, essential for the nervous system and the formation of red blood cells.”
Conversely, certain plant proteins, although very interesting, may be less complete in terms of amino acids (notably leucine or lysine, essential for muscle synthesis). Their richness in fiber and phytates can also slow down the absorption of certain minerals and cause digestive discomfort in the elderly.
Let us also remember that a diet low in animal proteins, if not carefully adapted, can expose the elderly to several risks:
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Sarcopenia (loss of muscle mass);
- Increased risk of falls and fractures;
- Anemia linked to lack of iron;
- Vitamin B12 deficiency, sometimes with irreversible neurological consequences;
- Undernutrition, with a direct impact on quality of life.
Should meat be recommended from a certain age?
But then, do we have to become carnivores to live long? The nutritionist is very clear: it is not a question of imposing meat on everyone. “Food must remain individualized, respectful of personal convictions, state of health and digestive capacities”.
When meat is consumed, quality takes precedence: minimally processed meats, well cooked but not overcooked, textures suitable for chewing, modest but regular portions.
And when meat is absent, it becomes essential to optimize plant protein intake, to combine them well, and to consider targeted supplements if necessary (vitamin B12, vitamin D, sometimes amino acids).
“Meat is neither obligatory nor to be banned”, summarizes Julie Boët. “It is one nutritional tool among others, which can, in certain contexts, support the autonomy, vitality and quality of life of elderly people.
Basically, this study does not say that meat is an elixir of youth. It reminds us of something often forgotten: as we age, eating better becomes more important than eating less.